Training Tips

Don’t do too much too close to the race. Your biggest run and bike sessions should probably be 3 or 4 weeks out. Cramming in extra training as the race gets close won’t work! You’re much better going into an IRONMAN 70.3 10% undertrained and fresh than 10% over trained and injured or tired.

Work out a training plan for the final two weeks and stick to it. That way you’re less likely to get carried away and do too much.

Expect to feel rubbish as you taper. I always feel as though I’m getting ill in race week and am convinced any niggles I have are getting worse. This is normal. Try not to stress!

Mechanical preparation

Get your bike serviced 2 weeks out. Make sure gears and brakes are working and if your tyres are worn consider replacing them. The last thing you want is a puncture on race day.
Psychological preparation

Spend a bit of time remembering why you’re doing the race. Think about what it will feel like to run down that finish line! It’s normal to be nervous and a little scared; nerves mean that you care.

But try to channel the nervous energy into excitement. Find a YouTube video of last year’s race. Think about all the training you’ve done. Put all the obstacles behind you and just focus on the positives.

Think of some mental strategies that will help you going when the going gets tough. Every IRONMAN 70.3 has a speed bump. That’s what makes reaching the finish line such a wonderful achievement!

Nutritional preparation

Work out a nutrition plan. Nutrition really is the 4th discipline of an IRONMAN. 70.3 If you get this wrong, no matter how fit you are, race day will be tough. Make this plan far enough out from the race so you have a chance to try it in training.

Think about how you’re going to carry food on the bike (energy bars, gels…)

How much are you going to drink? Have you got enough bottle cages?

Do you have a back up plan if you drop your nutrition during the race?

In the build up to the race try to ensure you eat well. It is not recommended trying to lose weight just before a race; that will just increase your odds of getting ill. Instead focus on a balanced diet, and particularly focus on fueling well after training sessions.

Race week preparation

If possible try to avoid hectic long days and make sleep a priority. You are unlikely to sleep well the night before the race so make sure you catch up on sleep before then.

Check your equipment is working early on in race week. That way, if you have any issues you have time to sort them out.
• Make sure you’ve had a good look at the race guide. Have you looked at the course maps? Do you know the rules, particularly in terms of drafting on the bike?

Make a timetable for the race weekend, both the day before and race day. Having the logistics worked out takes away a ton of the stress that can be associated with racing.

What’s the weather forecast? What about suncream?

Cut your toenails!

Plan what you are going to do for food, particularly the night before the race and in the morning. Do you have cooking facilities? What will you do for breakfast on race day? The day before the race make sure you carry some fluids and snacks with you so that if logistics take longer than expected you don’t get hungry and thirsty.

Walk through transition and make a mental note of where your bike and bags are racked. You don’t want to get out of the water and waste time and energy trying to find your bike!

LAST BUT NOT LEAST, TRY TO ENJOY THE BUILD UP AND CONGRATULATE YOURSELF ON GETTING TO THE START!